workouts – Page 212 – CrossFit Brier Creek

Warmer Running

Started March 30, 2015 408 0 0

Tuesday, March 31, 2015 20 Minute AMRAP: (from crossfit.com) 400 Meter Run 7 Muscle ups (10 ring pullups, 10 dips)(10 banded pullups, 10 pushups) Starting in April we will be doing a more structured emphasis on gymnastics skills. The muscle up...

1 Rep Max

Started March 29, 2015 465 0 0

Monday, March 30, 2015 Back Squat: Build up to a 1 rep max Then, For Time: 20 Cleans (155,105)(135,95)(115,85)(55,35) 20 Jerks We are finishing out our 1 rep maxes for the new strength program. The metcon is a version of the benchmark...

Team CFBC Takes on 15.5

Started March 27, 2015 472 0 0

Saturday, March 28, 2015 “CrossFit Open 15.5” For Time: 27 Calorie Row 27 Thrusters(95,65)(65,45)(35,15) 21 Calorie Row 21 Thrusters 15 Calorie Row 15 Thrusters 9 Calorie Row 9 Thrusters This is the last of 5 Open wods. It is...

Deadlift and AMRAP

Started March 26, 2015 518 0 0

Friday, March 27, 2015 Deadlift: Build up to a 1 rep max Then, 10 Minute AMRAP: 10 Kettlebell Swings(53,35)(44,26)(26,18)(18,13) 8 Toes to Bar(knee raises)(abmat) 6 Sprints (10 meters) We are continuing our quest for 1 rep max numbers. Today you...

Snatching Happening

Started March 25, 2015 402 0 0

Thursday, March 26, 2015 Snatch, 3 Rounds of: 3 reps at 70% 1 rep max 3 reps at 75% 2 reps at 80% 2 reps at 85% 1 rep at 90% Tonight the last 2015 CrossFit Open wod will be announced! Tune into games.crossfit.com at 8 pm to watch it live. This...

Moving Along

Started March 24, 2015 387 0 0

Wednesday, March 25, 2015 Bench Press: Build up to a 1 rep max Then, 3 Rounds for time: 400 Meter Run 50 Double Unders (1 minute of attempts)(100 singles) Today we continue with getting some max effort numbers for a new strength cycle. If you...

Motor On

Started March 23, 2015 374 0 0

Tuesday, March 24, 2015 2 Rounds for Reps: 2 Minutes-Row(calories) 2 Minutes- Wall Ball (20,14)(14,10)(10,6) 2 Minutes-Power Clean(135,95)(115,85)(95,65)(55,35) 2 Minutes- Jerk(135,95)(115,85)(95,65)(55,35) 2 Minutes-Box Jump(24,20) Rest Two...